May 3, 2014 admin


In Teams of 2:

10mins:  Max Distance Airdyne
10mins:  1RM Push Press
10mins:  Max Distance Row

Competitor’s Program

1. EMOMx8: 1 Power Clean + 1 Hang Squat Clean

Notes:  Build as you go but make em look purdy!

2. 10RM Split Jerk

Notes:  Try to take no more than 2-3 attempts.

3. For Time:

12-10-8-6-4-2: HSPU
24-20-16-12-8-4: KB Swings 32kg

Notes:  Do 12 HSPU, 24 KBS, 10 HSPU, 20 KBS, …..


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“Trust yourself, you know more than you think you do.” – Benjamin Spock

How To Brace and Breathe Properly

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